Workout of the Day
Bench Press
3,3,3,3,3
-break
As many reps as possible in 15 minutes:
12 Push Press 95/65#
9 Sumo-Deadlift High-Pull
6 Burpees

Workout of the Day
Back Squat #6 or 8
5,5,5,5,5
-break
2010 AL/TN/MS Sectional WOD #3
"The Corps"
Five rounds for time of:
400m run
25 Pull-ups

Most of us know him as a rock solid CrossFit student, but over the past several months ZACK has had a tremendous presence as a coach at our mid-day, 12 and 1 o'clock classes. He's got a real passion for CrossFit and a desire to pass it on. Unfortunately, he won't be coaching regularly any longer because he's taken a full-time job in the corporate world. The good news is, he's MOVING ON BUT NOT OUT... We'll miss him as a coach, however, you can look forward to sweating it out along side him at your next workout. Good luck ZACK... See you in class!

The other night, Tony Miranda (aka) THE FORCE got some of ISABEL in his classic FAST and FURIOUS style. There were a handful of reps that may not have counted in competition but here's what I think about that: "Learning to race cars at high speed increases the likelihood of crashing. It is not the crashing that improves the driver's skill, however, but transiently increasing the likelihood of crashing is an essential part of decreasing the likelihood of crashing at any given speed."-CrossFit Founder, Greg Glassman



Workout of the Day
"ANGEL" (sealfit.com)
For time:
20 Thrusters 95/65#
20 Kettlebell Swings 1.5/1#
20 Pull-ups
Run 400
15 Thrusters
15 Kettlebell Swings
15 Pull-ups
Run 800
10 Thrusters
10 Kettlebell Swings
10 Pull-ups
Run 1 mile

Join me Sunday, October 17th for my upcoming BIRTHDAY SWIM & CELEBRATION. The RCP Tiburon Mile is considered by many to be the most competitive open water swim in the world. Not only is there a $10,000 cash prize, it's a blast and it'll be my 4th consecutive entry. If you know how to swim, start swimming a few times a week. I will be setting up a few training swims in September over at Aquatic Park! LET'S DO THIS... REGISTER HERE



Workout of the Day
FGB FRIDAY
"Fight Gone Bad Tabata Madness" by Zack
Wall Ball 20/14#
5 Burpees
Sumo-Deadlift High-Pull 75/55#
5 Burpees
Box Jump 20"
5 Burpees
Push Press 75/55#
5 Burpees
Row (CAL)
Tabata of each exercise with 1 minute between exercises, but must do 5 Burpees during that minute. The faster you finish the burpees, the more rest you get!

"THE FORCE" is well known at LALANNE FITNESS for his MOMENTS OF GREATNESS (see below). In anticipation of the "ISABEL" performance tonight, I have pulled up some clips of him in action. Check back tomorrow for the next video of TONY, recognized as one of the most powerful CrossFit athletes in the Bay Area!







Workout of the Day
Deadlift
5,5,5,5,5
-break
21-15-9 rep rouds for time:
Deadlift 225/135#
Ring Dips

Every 5 years the Dietary Guidelines Advisory Committee (DGAC) is required to submit a report to the Secretaries of Agriculture and of Health and Human Services for use in updating the Food Guide Pyramid (see below). Once again, not much has changed and mass consumption of processed foods labeled as the "Bread, Cereal, Pasta & Rice Group" is WHY AMERICANS WILL ALWAYS BE SICK, FAT and TIRED.

...Dr. Cordain was asked to comment on the report, and stated "I really don't see how these ‘new’ recommendations vary substantially from prior USDA Food Guidelines." Cordain states that the recommendations to consume whole grains and skim milk "obviously vary from the human ancestral diet, and upon closer scrutiny, these two foods are not necessarily healthful."-The Paleo Diet

Workout of the Day
Push Jerk
5,5,5,5,5
-break
As many rounds as possible in 20 minutes of:
5 Push Jerk 135/95#
10 Pull-ups
15 Box Jumps 24"